10:00 warm up plus Mobility and stability work
2×8 shoulder opener
2×5 cuban press
3×5 wall squat
2×10 frog hops
2×10 jump squats
Then:
5x box jumps
5x KB swings
X5 rounds rest as needed
Then:
6x landmine push press (per arm)
15m weighted walking lunges
6x Pull ups
X4 rest as needed
Then:
2000 m ski/row for time or 100 cal airdyne
Cool down with additional mobility work if time.